Hey Folks!
Boom-Auto posting this guy! Snatch day is always a fun day! If you haven’t seen it on the “News and Events” whiteboard – check out the flyer for the Handstand and Inversion workshop we’re going to be doing. Handstand (walks, holds, etc. ) are a fun thing to do and something you can practice every day if you’d like! Having a skills and drills to work on will be a huge help in that regard – so don’t miss out!
Audio seems like it’s only on one side but the message in the video is huge! One of my mentors!
[av_video src=’https://www.youtube.com/watch?v=yfsJstajlGg’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-30533y’]
WARM UP
Warm Up For Front Squats, Etc.
2 Rounds:
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts
10 Reverse Dislocates + weighted
10 Goblet squats + 10 Russian KB swings
10 Pull aparts
Squat, holding the bar in the front rack position (with the bar resting across your shoulder and not supported by your hands). Abs tight, Elbows up, knees out. Drive your hips through your knees.
5 X 3 : 70%
E2MOM-10 – 3 Front Squats at 70%
Burpee/TTB AMRAP-4
AMRAP 4:
4 Burpees
4 Toes 2 Bar
4 Burpees
4 Toes 2 Bar
Rest 2 Minutes
DU/KBS AMRAP-4
AMRAP 4:
20 Double Unders
4 Kettlebell Swings (70/50)
20 Double Unders
4 Kettlebell Swings (70/50)
MOAR Mobility!
Stretch – Glutes, Quads (standing), Psoas (not on wall)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
LaX Ball – Glutes (against wall), Rhomboids (between shoulder blade & spine)
See you in the gym!
The CrossFit Sudbury Team
The CrossFit Sudbury Team
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